How to Prevent Constipation During Pregnancy
During pregnancy, the mother's abdomen will adapt to the emergence of a baby in the womb, which led to a significant change. So pregnant women often suffer from constipation. Then how to cope with pregnant women with constipation?
First, we find out first what is constipation in pregnant women. Constipation experienced by a mother when she was pregnant due to increased hormone progesterone which then affect the muscles to relax, including the muscles in the digestive tract. These events make food to survive in the intestine in a longer period of time. In addition to an increase in the hormone progesterone, which urged the fetal development of the rectum of the mother is also a cause of maternal constipation. These conditions will get worse if the mother is eating foods that contain iron in amounts less.
Then, how to avoid constipation, so that pregnant women continue to feel comfortable? Let us refer to some of these tips.
1. Eat foods rich in fiber.
Fiber content of foods that are able to make a bowel movement becomes smooth. Therefore, in order to avoid constipation, pregnant women are strongly encouraged to eat foods rich in fiber. Examples of foods rich in fiber are; cereals, wholemeal bread, vegetables, fresh fruit, brown rice and beans.
2. Drink plenty of water
In normal conditions, humans are required to drink 2 liters of water a day. This is in contrast to pregnant women, where the researchers already mentioned that to prevent pregnant women from constipation, pregnant women need to increase the amount of water they drink at least one glass. To get maximum results, drink warm water in the morning.
3. Regular exercise
In addition to good health of the mother and fetus, sports activities also can prevent pregnant women from the risk of constipation. Perform light exercise such as walks, swimming, yoga, pregnancy exercise, and mild exercise that other woods.
4. Do not delay defecation
Do not delay if you feel the urge to defecate. If delayed, likely will make pregnant women suffer from constipation. If you want to defecate when preformance trip, you can ask your husband or driver to stop at the nearest gas station.
Then, how to avoid constipation, so that pregnant women continue to feel comfortable? Let us refer to some of these tips.
1. Eat foods rich in fiber.
Fiber content of foods that are able to make a bowel movement becomes smooth. Therefore, in order to avoid constipation, pregnant women are strongly encouraged to eat foods rich in fiber. Examples of foods rich in fiber are; cereals, wholemeal bread, vegetables, fresh fruit, brown rice and beans.
2. Drink plenty of water
In normal conditions, humans are required to drink 2 liters of water a day. This is in contrast to pregnant women, where the researchers already mentioned that to prevent pregnant women from constipation, pregnant women need to increase the amount of water they drink at least one glass. To get maximum results, drink warm water in the morning.
3. Regular exercise
In addition to good health of the mother and fetus, sports activities also can prevent pregnant women from the risk of constipation. Perform light exercise such as walks, swimming, yoga, pregnancy exercise, and mild exercise that other woods.
4. Do not delay defecation
Do not delay if you feel the urge to defecate. If delayed, likely will make pregnant women suffer from constipation. If you want to defecate when preformance trip, you can ask your husband or driver to stop at the nearest gas station.
